Alphabets of Fitness: J is for Just Do it!

Just do it! You have it in your heart. You feel the temptation to get with the program. Your mind is filled with ideas of the what ifs.  But what if you just do it? What then?

I know, things do not seem so easy at first. You start and then a mountain of doubt tries to stop you from moving forward. But you have been equipped with all you need to continue upon the journey you started. So just do it!

Go out to the nearest park and do a brisk walk or jog. Go out there and shovel or do gardening. Lots of calorie burning there, in doing housework and some in cooking as well. How about doing some cleaning and getting rid of old stuff that are no longer necessary in your life?  Oversized clothes items that no longer fit or those Burger King coupons that you are no longer going to find use for because of your new eating healthy lifestyle. Letting out the old truly ushers in the new. So make way for the new you.

Choose the light butter over movie butter popcorn and say no to the extra cheese.  Choose turkey burgers as opposed to the beef and ask for whole wheat toast when ordering sandwiches.

One thing you must remember to do is to meditate and keep God on your mind and your mind on the matter. Prayer while you are on your way to reaching your goal is necessary. Do not turn back and give up. Let God guide you to exactly where you are striving to be and to what you are striving to accomplish. For he told us that we only need to stand still while he fights our battles for us. 

All that stands in the way will fade. Most of the time it is our own doubts and fears that stand in the way.  But why fear the very things you hope for?  Why doubt in your abilities to make things happen? Remember it took strength to start walking from crawling.

Finally, be happy about your decision. You started it, now smile about it. Be confident in any and all you are doing and that will lead you to the strength and the joy that was never anyone or anything else's to reckon with because joy is internal from God. Now carry that faith with you in your gym bag, wear your confidence like cross training sneakers and exercise faith wherever you go. Even if everyone else is wearing shorts and cut-off t-shirts and you feel out of place because you are all covered up; or you want to do chest presses and can only push with resistance at 10 lbs.

Who cares?  As long as you are doing it. For to not try is to fail. But trying leads to pushing harder. Isn't that the whole point of the new you attitude you decided to bring into your groove?

Alphabets of Fitness: D is for Dose of D Words

“In today’s sharp sparkle, this winter air,

anything can be made, any sentence begun.” – Elizabeth Alexander

 

Did you know that diving into a new lifestyle is easier said than done? Did you know that anyone can begin fresh and new again? Did you know that it only takes the will to be on the way to doing something different than you already are?  Many will desire it but only few will jump deep in to do the work that will truly get you there.  My suggestion; just do it!

When you go to the doctor because of an ailment, the doctor will diagnose you and most likely give you a dose of whatever medicine will work to maintain that very sickness. If you do not have the proper attire on for the cold winter air, you will be hit with a dose of reality.  We listen to stations like WBLS, KTU and WBGO for our daily dose of quality music. We watch CNN for a dose of what is happening right now. And when we go to the gym, we get a dose of the exercises that best suit us.

Today’s blog will feature a dose of D words for fitness and weight loss to consider that might help you along your journey.

Dance . . . Do a little dance. You can shake off some of those calories you add while consuming your meals.  Put on some music and move your body like you would if you were at a club for 20-30 minutes. 

30 minutes of cardio is a great benefit to your heart.

Dare . . . to go beyond the limits! If you are used to getting on the treadmill and walking at 3 miles an hour, increase the speed by 5miles or add an incline to it to make it a little more intense. If you are not breaking a sweat, your body is now used to it and might need a little push.

Energy!!! Just add it.

Dine . . .  In or out. Out can be tricky because you have to try to figure out what to actually get. So you go to a salad bar and you add all the toppings you could find and the dressing and you are still having a high caloric meal. Or you can make your own salad at home. I am pretty sure you would not add the eight or nine toppings you added at the salad bar at home.  Would you? 

Fried chicken wings and fried plantains from the Chinese restaurant or oven roasted chicken wings and boiled plantains at home?  Okay so if you were at home, would you really eat four chicken wings at dinner time or an entire box of plantains?  Slice a whole plantain at your dinner table just to see how many plantain chips it would actually be. Now compare it to the portions given at the fast food restaurant. Which is more?  Would the one that is less still fill you? 

Dine in or out?  Your choice!  But nine out of 10 times, cooking your own meals will provide a much healthier meal. Cook and save calories. And while cooking, also burn calories because it is also considered housework which is a cardiovascular activity. And while waiting for that quinoa to cook or for the timer to go off, do a quick 20 minute circuit and include jumping jacks, burpees and pushups.  That would be a cool and different experience.

Do It . . . You want to but!  But, what!  The only thing keeping you from going is you.  If you want to do it, do it.  Nobody can put the pep in your step. Nobody can force you to get up and get in the spirit of things. Nobody can do the work for you to help you to accomplish your goal. It is your choice. You either want to do it or you don’t.  But if you do, put on your shoes and do the do.  You got this so don’t let anything block it and get with it.


Donuts . . . "Did you know that one plain cake doughnut can have up to 18 grams of fat?  For many, this can be about a third of their total fat allowance for the day.  The Dietary Guidelines for Americans (2010) recommend adults keep total fat intake between 20 to 35 percent of total calories. Read labels carefully. Doughnuts can pack a hefty dose of unhealthy saturated and trans fats.  If you have a choice, consider a whole-wheat bagel or English muffin with a tablespoon of peanut butter or nonfat cream cheese. Your arteries will thank you." - (Emblem Health Daily Fitness Tip)

Doubts . . . Just because you do not see the weight coming off as quickly as you’d like does not mean that you should stop working towards your goal. Remember it takes a lot of work and determination so continue on the fight until you get right to where you want to be. You’ll get there. Just be patient.  And just because you see all these slim, model type people up in the gym, does not mean you have to feel discouraged about putting on your cool work out gear to go and join them out there on the gym floor. Even they started somewhere.

Remember you have to start at point A to get to point B; see my point?

Drinking . . . Hey, nothing wrong with a drink now and then; but what is in your cup? Is it something sugary sweet?  Do you have cup full of junk that will only enhance your trunk?  Or is it one of those 400 calorie alcoholic mixed drinks? For the occasional drinker, change that mixed drink to a simple glass of wine to reduce calories. It still is alcohol. But if you certainly need something harder, go for the clear drinks like vodka and mix it with fruit punch.

Go a little bit more extreme and can the alcohol for a non-alcoholic mojito. Which one of your friends would be able to say that you weren’t hanging tough with them?  Would they even be able to tell?  Does it really matter if you want to truly go strong with your new lifestyle?  Your choice!  But out of all the drinks, be sure to include eight glasses of water into the mix. If you drink soda, coffee, or green tea, be sure to add two extra glasses of water to replenish. Especially if you exercise, your body needs that water. So please be sure to add some water to your cup.

Vitamin D . . . Who wants to be cramped up in the confines of a gym all the time? Actually it might be fun to workout with others who have the same types of goals as you in a place where you will not be judged doing what you have chosen to do. But, it is also a great feeling to get out in the sun and enjoy the wonderful day that God created.  Why not workout outdoors sometimes? It might be too cold to put your hands on the metal bars and do tricep dips, but not too cold to do an all-terrain walk, jog or run or interval walk/run/jog. Not only will you experience breaths of wonderful fresh air, but you also take up a nice supply of natural vitamin D from the sun. Isn’t that awesome!!!

Thank you so much for stopping by and dabbing into my diet and exercise blog post. I hope that in some ways, it might be some kind of help in your quest to continue with your new fitness journey for 2014. This is definitely the year to do what you didn’t do when you said you wanted to do it in 2013.  But since you are determined, why not? As we come to a close for this post, I'd like to invite you visit a few links below:

Web MD Discussion in Vitamin D

 

CNN's How Much Sex is Considered Exercise

 

Warning: Dieting Increases Your Chances of Gaining More Weight

 

Toning The Jigglings

 

Lose 75lbs in Less Than A Year

 

 

Hope you will stop by again soon for more alphabets of fitness.

Alphabets of Fitness: C is for Change

“Change will not come if we wait for some other person, or we wait for some other time.

We are the ones we’ve been waiting for.

We are the change that we seek.” – President Barack Obama

 

Today is only the fifth day of the year but for some, it might seem like a long time since commencing New Year’s resolutions; so long that some people might have caved in already.  Are you one of those people committed to change or did you reverse back to the same old song and dance?

Change is not something that you simply add to your life to get the desired results. Change is also part of the results that will make you have to change other things within your life. Here are a few things to consider.

Changing Your Attitude

If you are used to hanging with friends at a bar/restaurant, then you are probably used to alcohol binge drinking and eating. But just because your friends are drinking does not mean you have to. They will understand your new lifestyle and if they are true friends will support it. Instead of getting that 420 calorie overly mixed drink, get cranberry mixed with pineapple juice. It still quenches your thirst. It just won’t get you drunk. Choose healthier food options like a salad or a turkey burger and hold the fries.  Do you really believe that you cannot be satisfied with a protein based meal without having the extra stuff? Make sure you do not forget who made the resolution.  Stay strong and don’t give in just because you want to be cool. You fashion an even cooler attitude when you stay true to yourself and decide against being somebody else’s clone.

 

Change your Eating Habits

There is a difference between having an entire Chinese food order of chicken wings and fried rice and sharing it amongst your peers.  But there is also a difference between oven baking your own chicken wings and preparing your own rice. Less fat and more care into the ingredients being added!

Here is my advice. More water. Let’s eliminate soda. Let’s also give up the sugary drinks. Instead opt for 100% juices or blend your own drinks. Cook more and order out less. When shopping for groceries, choose items that have less than 30% of calories from fat. Let’s trade in the white bread for whole wheat or gluten free and opt for brown rice instead of white rice. After meals, drink hot tea or coffee to increase metabolism.  Switch up from eating meat on a daily basis to fish, seafood or other protein based food items like soy, tofu, beans or nuts. Snack less. And one more thing! Pay attention to portion sizes. If a box of cereal says one serving is ¼ cup, pull out your measuring cup and measure ¼ cup to prevent overindulging. Change is change; even if it is small change.

 

Change Your Routine

It is as simple as incorporating little changes to our daily lives. Take the steps instead of the elevator.  If your gym is remotely close, walk to the gym instead of driving or taking public transportation. If you are sitting home relaxing while listening to music, put on some high energy music instead and start dancing the inches off.  Take two 16.8oz unopened bottles of water and use them as weights to do bicep curls while watching your favorite can’t miss TV shows like Scandal.  Instead of accessing YouTube to simply watch Beyonce’s latest videos, get up and dance along with her.  I bet you will have fun trying some of the moves she does in her song Crazy in Love. Let’s get things started in truth as we are already on our fifth day.

Changing Clothes

It is inevitable! You eat right, you exercise and you drop weight and inches.  Nothing wrong with letting the clothes you already own get a little big. Purchasing new clothes while in between sizes can become expensive because you will constantly be changing your size if you stick to the plan. Use a belt. Don’t just change them because you dropped one size. Keep them until you have no choice but to get something new. Shop the Clearance rack as opposed to getting the most expensive name brand items. Look for sales and do not be opposed to clipping coupons.  Now what do you do with all those old clothes that no longer fit?  Here are some options; list them on an on-line auction or have a garage sale to get some of the money back you spent on them or donate them to your local church. I am sure they will find someone who will be so blessed by your changes.

 

Considering Change

Change is even sparked by just considering the idea of it. How can we not change when change is the only thing constant in life?  We must take into account how change can truly benefit our lives as opposed to life forcing us to consider other options. It is one thing to choose to eat healthy on your own. But when a doctor tells you that you must, the experience is not the same. By that I mean, in choosing to do something, we do it with passion. When being forced to do something, we do it and often struggle because it was never our own will in the first place. Also, if you are going to change for anybody, change for yourself. Not for the opposite sex and not for your peers and definitely not for praise. Do it because that is what you really want for yourself. A self-motivating reason is actually the only way you will stay true to your goal because in all actuality, this new fitness journey you are on is not just a resolution; remember!  It is a new lifestyle.

 

Here are some websites that you might consider accessing to help you along your journey

 

How Much Weight Do You Lose Before You Change Sizes

11 Simple Weight Loss Tips

Five Foods that Help Shed Pounds

Lose 75lbs in Less Than A Year

Eating Healthy

My Fitness Pal

 

Come back soon for more alphabets of fitness.

Alphabets of Fitness: B is For Blending

B is For Blending 

Merriam Webster dictionary defines the verb blend as “to combine or associate so that the separate constituents or the line of demarcation cannot be distinguished.”  So then when you are blending something, you mix them together to produce a particular result.

We blend with our peers to do things like workout, shop, attend live musical functions or to have a good time. And when we combine a variety of songs together, we produce a nice compilation of tunes to exercise to, a great combination of sounds to listen to while driving or a beautiful “mixed tape.” And when we combine fruits and vegetables together, we compose a delicious smoothie of our liking. And when we integrate different workouts into our routine, we create a fitness regime that is not boring. And when we comingle diet and exercise together, we begin to see true results

So here are some ideas on blending that might benefit or blossom more interest for your fitness goals.

Blending With Friends

Gym workouts are not the only methods of fitness that can help you to get that heart rate up. How about a walk through the park?  Prospect Park has a lane for walkers that spans three miles which can take about an hour or so to complete. Three miles of walking, burns off about 200 calories. Not bad for a stroll with a good friend with whom an hour of walking and talking will not even seem like a workout.

If you are not so much of a walker, get together for a game night and turn on some traditional music or that Wii to play Just Dance. Dancing is a great form of exercise that seems more like fun than a workout. If you are club going person, than you know exactly what I am talking about. An hour of dancing burns off about 300 or more calories. Not bad for a not someone who might get bored on a traditional treadmill or stationary bike at the gym.   

Blending Music

 

So the music being played at the gym does not feature your favorite styles of music or songs. Here’s my suggestion; blend a group of songs of your choice into a playlist on your MP3 player so when you work out, you have exactly what you want to listen to. Have you ever listened to Gospel music while working out?

 

This genre of music has so much energy in just the musical component itself that when listened to, sparks energy. Plus the inspirational aspects can inspire that extra push. Blend the song selections of your liking and move with a little more gracefulness in your step.

 

Blending Fruits and Vegetables

Harvard School of Public Health Nutrition Source recommends eating 2 cups of fruit per day and 2 ½ cups of vegetables per day.

In other words, your dinner plate should have more vegetables than anything else on it.  But if you are like many, you probably do not care for veggies that much.  How about blending some into a delicious drink? Here is one I really enjoyed the other day.

In a blender, add 1/3 cup water, one whole unpeeled cucumber, a cup of strawberries, and a tbsp on ginger. Blend and enjoy.  You will not only enjoy a delicious drink but, you will also be blessing your body with well-deserved vitamins and nutrients. Add a little protein such as peanut butter, eggs, nuts or tofu to the ingredients for a satisfying meal replacement drink. The brand Naked also has some great ready made drinks that you might enjoy. I love the green machine drink and also like some of the blended smoothies that Bally's Fitness prepares for your right there at the gym.  Maybe that is something you might want to consider.

Blending Workouts

If you go to the gym and do the same daily routine, two things can happen; you might get bored and opt out of working out or your body parts might get exhausted from being overused. Switch it up!

Here is an idea; run today, do strength training tomorrow, maybe take a spinning class the next day, attend a Zumba class and do more strength training on a different portion of the body than the last strength training session the next day and then take a yoga class the next day, just to make it interesting.

 

You might even want to change environments by taking your routine from the gym to the park or maybe even keeping it at home. Just to spice it up. Makes a difference; especially if you are someone who gets bored with monotony!  Blending routines breaks up the routines and definitely can benefit the body.

Blending Diet and Exercise

If you work out but do not diet and eat the same old things that you used to, then you are wasting your time. Think about it.

You can diet without exercising and still lose weight. If you consume a 1200 calorie diet and 2500 calories equals one pound, you can lose about three pounds a week. 1200 calories a day is not very realistic though because we need food to fuel us.

With a 1500 to 1800 calorie diet and exercise, you can lose about a pound to 1 ½ pounds per week which is actually healthy weight loss. The healthiest method toward fitness is blending diet and exercise together.

Whatever you have to do to accomplish your 2014 health and fitness goals, make it worth while and blend it into your life. Here are a few links that might be helpful to your blending and bending things for your bold moves towards blossoming your interest for your own body.

Choose My Plate

Harvard University on Nutrition

Motivational Quotes

Before and After: How to Lose and How to Maintain

30 Minute Kettlebell Workout

Workout Gospel Music Playlist

MP3 Player Armbands For Working Out

 

  Please come back into the mix, soon for more of the alphabets of fitness.

The Alphabets of fitness: A is for App

A is for app

by Stephanie Jeannot

"An apple a day keeps the doctors away" - English Proverb

Sometimes you feel the need for a buddy to bear the burden of moving forward with that new fitness goal you have created for yourself. That is the moment when we often feel alone and without that needed motivation that we truly seek to accomplish that goal.

In truth, the primary person who started the goal is the person who should be the most interested in seeing the goal born to life. How realistic is that though?

We go to the gym with the expectation of a friend to be there with us who promised us they would be there only to flake out?  Do we still go or don’t we? Will I sound stupid or obsessed sharing my excitement of moving forwarded with fitness if my friend doesn’t have his or her mind steady on the desired outcome?  

The truth is, you might seem a little obsessed.  But is your goal and yours alone.  Nothing wrong with that, if that is what you seek to accomplish. The important thing is to remember that just because it is important to you, does not mean it will be the most important thing to your peers. Consider a person that received blessings of knowledge that her own weight loss achievements inspired others, only for them to not truly follow through and when inviting them to work-out as she would normally, received negative responses.

Not a real reason to give up or backtrack! You must continue on your journey if you plan on seeing this 2014 New Year’s resolution you have started, come true. Instead of bugging peers who may seem uninterested about that very thing your heart is currently wrapped around, unravel those same thoughts virtually.   You may not have a physical peer to share your fitness goals with, but there are many apps and websites available on the Internet available to you.  Here are a few worth sharing:

My Fitness Pal

 

A website dedicated to fitness. Log on every day and share your meals and workouts with people all across the planet, with similar goals. Not only will you receive an encouraging word, but you can also begin to take control of your calorie intake, learn to balance and find exercise motivation from others. Log on to www.myfitnesspal.com and start logging today. There is also a downloadable app that you can carry with you on your smartphone wherever you go.

Pinterest

If you are not a member of Pinterest yet, why not check it out by going to www.pinterest.com , doing a keyword search on fitness, exercise, dieting, losing weight or whatever your fitness goal is and about a million links will pop up that you probably have not known about before. You will find recipes for low-fat, healthy or even gluten free meals, articles, different exercise routines and more.  An app is also available for this user friendly site for your smartphones.

Daily Workouts

An app featuring workouts sectioned off by abs, arms, butt, cardio, leg and full. You have the option of setting the time for each of the workouts you would like to do.  For instance, full workout allows you to do 10, 20 or 30 minute workouts.  Butt workout allows you do 5, 8, or 10minute workouts dedicated to the butt; and so forth.  Great app for the always on-the-go person!

There are tons of other diet and exercise apps available including the south beach diet, weight watchers mobile, Fast food nutrition, paleo living, best diet foods and more.  Also, there are many YouTube videos you can find for free that are dedicated to fitness and weight-loss where you can find entire workout routines or healthy cooking step-by-step recipes. Let’s keep in mind however that if your new year’s resolution for 2014 was to diet, then you plan to stop, so get ready for a roller coaster ride of ups and downs.  But if you have decided to begin a new lifestyle than you plan to keep it and fashion it as your new way of living and will definitely be maintaining your goals. May God bless your trek into the future and may you find much success in any and all of your goals.

Come back soon for more of the alphabets of fitness.